The Dynamic Effort Method: Unlocking Explosive Strength for Powerlifting

In powerlifting, we often focus on one thing: lifting the heaviest weight possible. But what if the secret to a bigger max isn't just lifting heavy, but also lifting fast? This is the core principle behind the Dynamic Effort (DE) Method. More than just "speed work," the DE method is a systematic approach to training that builds explosive strength and increases your Rate of Force Development (RFD). Popularized by the Conjugate Method, it's a tool that can help any powerlifter become a more powerful and complete athlete.

What is the Dynamic Effort Method and Why Does It Matter?

The Dynamic Effort method involves lifting a sub-maximal weight with the highest possible speed and force. The goal isn't to struggle with the weight, but to move it as violently and explosively as possible.

The primary goal of DE work is to improve your Rate of Force Development (RFD). RFD is how quickly you can generate force. A lifter with a high RFD can accelerate through sticking points and complete a lift before fatigue has time to set in. While maximal strength (lifting a heavy weight slowly) is crucial, RFD is what makes that strength usable and powerful.

The Westside Formula: The Classic DE Setup

The DE method is a cornerstone of the Conjugate system developed at Westside Barbell. The classic setup involves:

• Low Reps, Many Sets: To ensure every rep is fast, sets are kept very short. A typical DE session involves many sets of low reps, such as 10-12 sets of 2 reps for the squat/deadlift, or 8-10 sets of 3 reps for the bench press.
• Sub-maximal Weight: The bar weight is kept light, typically in waves of 50%, 55%, and 60% of your 1-Rep Max (1RM) over a three-week period.
• Accommodating Resistance: This is a key component. Bands and chains are used to add resistance at the top of the lift. This forces you to accelerate through the entire range of motion and not slow down near lockout.
• Short Rest Periods: Rest periods are kept short (45-60 seconds) to build work capacity and conditioning.

How to Apply the Dynamic Effort Method

DE Squat Day

• The Exercise: Typically a box squat, which teaches an explosive reversal off the box.
• The Setup: 10-12 sets of 2 reps.
• The Load: 50-60% of your 1RM in bar weight, plus ~25% in band or chain resistance.
• The Goal: Explode off the box with maximum speed on every single rep.

DE Bench Press Day

• The Exercise: Competition-style bench press or a close-grip variation.
• The Setup: 8-10 sets of 3 reps.
• The Load: ~50% of your 1RM in bar weight, plus band or chain resistance.
• The Goal: Press the bar as fast as possible, focusing on a powerful lockout.

Common Mistakes with Dynamic Effort Training

• Going Too Heavy: If the bar is moving slowly, the weight is too heavy. You are no longer training speed. The intent to be fast is more important than the weight on the bar.
• Not Focusing on Technique: Speed is not an excuse for sloppy form. Every rep must be technically sound.
• Treating it as a "Light Day": While the weight is sub-maximal, the effort must be maximal. You should be trying to move the bar with the same intensity as a 1RM attempt.

As explained by many coaches who learned from Westside, including those at EliteFTS, the intent behind the bar is everything.

The Dynamic Effort method is a powerful complement to your max-effort strength work. By dedicating one session per week to moving sub-maximal weights with maximal speed, you train your nervous system to be more efficient, increase your rate of force development, and build the explosive power needed to smash through sticking points. Stop just training heavy; start training fast.

Do you incorporate speed work into your program? What has been your experience? Let us know in the comments!